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Post by gti steve on Apr 25, 2007 13:49:05 GMT -5
My bench and tricep pressdowns were to failure, the rest i could bump the weight up, which i plan on doing next cycle. im going to go to failure on all things tonight and see how it goes. Like i said, i can not wait to hit the gym
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Post by Intensity on Apr 25, 2007 14:03:21 GMT -5
Cable Pressdowns 70 x 12 70 x 12 70 x 12 Steve, just to push the intensity to the next level… when you go to real failure (try the next rep but CANT do it) you would usually not be able to do the same amount of reps for the second and third set with the same weight. So for example, try to be as intense as you can for the first set with 70… and if you are able to do 12 reps, i'm pretty sure you wont be able to do more than 10 or 11 reps for the second set with 70… and maybe 8, 9 or 10 for the third set with 70! Just a tip buddy!
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Post by gti steve on Apr 25, 2007 14:14:24 GMT -5
Gotcha! Thanks for the heads-up!
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Post by mrky03 on Apr 25, 2007 16:26:49 GMT -5
Good workouts Steve! Good training tip from Mo!
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Post by gti steve on Apr 25, 2007 19:18:34 GMT -5
Rep Range Back/Traps
BB Yates Row 185 x 9 195 x 9 205 x 8 205 x 7
Neutral Grip Pullups bw x 10 bw x 8 bw x 7
Underhand Pulldowns 120 x 15 130 x 14 130 x 14
Seated Wide Grip Row to upper chest 90 x 15 110 x 15 120 x 15
Ballistic Shrugs 285 x 9 325 x 9 325 x 9 375 x 8
Smith Shrugs 225 x 12 275 x 12 275 x 10 275 x 9
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Post by RUBICON19 on Apr 25, 2007 20:18:32 GMT -5
What Mo said
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Post by mrbeefy on Apr 26, 2007 7:29:48 GMT -5
Steve-O...You are just a lifting machine!!!!! Hey...take a look at my journal and tell me what ya think? ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by chanman83 on Apr 26, 2007 10:06:47 GMT -5
so steve how do you like round 2 of p/rr/s so far? I can't wait to read your SHOCK workouts ahahah
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Post by gti steve on Apr 26, 2007 10:41:40 GMT -5
So far its going great. Real intense workouts leaving me with much anticipated DOMS!
I love the progressive rep schemes that RR week offers. Looking forward to the pain of Shock LOL!
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Post by mrky03 on Apr 27, 2007 18:20:21 GMT -5
Lookin good Steve! #arockon6ha#
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Post by gti steve on Apr 27, 2007 18:50:05 GMT -5
Rep Range Legs
Hacksquats 90 x 10 140 x 10 180 x 10 230 x 10
Leg Ext. 100 x 15 125 x 15 150 x 15 200 x 12
Stiff Leg Deads 135 x 12 185 x 12 225 x 12 225 x 12
Standing Leg Curl 50 x 15 50 x 15 70 x 15
Short but really brutal day. after the hacks my legs were so tight and full of blood that everything else i did seemed 10x heavier!
rock bottom hacksquats..man they are killer!
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Post by Tim Wescott on Apr 27, 2007 18:51:43 GMT -5
Damn good workout Steve!
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Post by gti steve on Apr 27, 2007 18:55:28 GMT -5
Some reason hacksquats scare me. like when im doing them, i just wanna explode lol
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Post by mrky03 on Apr 28, 2007 9:18:13 GMT -5
Rep Range Legs Hacksquats 90 x 10 140 x 10 180 x 10 230 x 10 Leg Ext. 100 x 15 125 x 15 150 x 15 200 x 12 Stiff Leg Deads 135 x 12 185 x 12 225 x 12 225 x 12 Standing Leg Curl 50 x 15 50 x 15 70 x 15 Short but really brutal day. after the hacks my legs were so tight and full of blood that everything else i did seemed 10x heavier! rock bottom hacksquats..man they are killer! I love hacksquats! Rock bottom is the only way to go! Most people only go to about parallel!
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Post by gti steve on Apr 28, 2007 10:24:09 GMT -5
i wasnt sure if rock bottom was the best way, but honestly my quads have never felt so slammed before. i come down, it hits the pins and i fight my way up...total killer!
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Post by gti steve on Apr 28, 2007 10:27:00 GMT -5
Rep Range Shoulders/Biceps
Seated DB Press 60 x 10 65 x 8 65 x 7
Standing Side Laterals 25 x 12 25 x 12 30 x 8
Bent over Cable Laterals 20 x 15 25 x 15 25 x 15
Incline DB Curl 30 x 7 30 x 7 30 x 6
Low Pulley Cable Curl 70 x 12 80 x 12 80 x 12
EZ Bar Curls 45 x 15 45 x 15, RP 45 x 10, RP 45 x 7, RP 45 x 5 55 x 15, RP 55 x 10, RP 55 x 5, RP 55 x 3 DC stretch for bicep
Tried the rest pause for biceps to shock them alittle. totally blew out my arms. they swelled up like balloons!
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Post by RUBICON19 on Apr 30, 2007 14:36:10 GMT -5
Very nice work Steve. For RP, do only 3 mini sets in one. Not 4.
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Post by gti steve on Apr 30, 2007 14:39:27 GMT -5
Man lemme tell you, (you already know tho) my biceps are sore as hell right now, and its been 2 days.i never get DOMS like that before. those stretches/RP really do a number
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Post by Tim Wescott on Apr 30, 2007 16:06:35 GMT -5
Nice!!
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Post by mrky03 on Apr 30, 2007 17:50:49 GMT -5
Sore is good!!!!
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