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Post by gti steve on Apr 30, 2007 19:33:56 GMT -5
Shock Chest/Tris
Superset
{
Flat DB Fly
25 x 10
Flat BB Bench
135 x 10
}
Superset
{
Flat DB Fly
30 x 10
Flat BB Bench
135 x 10
}
Smith Incline
135 x 10
135 x 10
135 x 10
135 x 8
Pec Deck
135 x 8, Drop 120 x 6, drop 105 x 6
Superset
{
V Bar Pressdowns
70 x 10
Bench Dips
bw x 10
}
{
V Bar Pressdowns
90 x 10
Bench Dips
bw x 10
}
{
V Bar Pressdowns
110 x 8
Bench Dips
bw x 10
}
Decline Skullcrushers
55 x 10
55 x 10
55 x 10
55 x 9
gym was SUPER packed so i couldnt do supersets because every station was taken. i modified it and just did the sets straight thru with 15-20 sec rest in between. got a great burn
played basketball for an hour for cardio
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Post by RUBICON19 on Apr 30, 2007 20:56:05 GMT -5
Good job Steve
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Post by gti steve on May 1, 2007 7:27:45 GMT -5
Thanks Randy. Do you think its a good substitution to just reduce the rest between sets when a superset isnt an option?
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Post by masterschamp on May 1, 2007 9:10:07 GMT -5
Steve.......drop sets might be a better option.
Keith
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Post by gti steve on May 1, 2007 9:10:46 GMT -5
Great idea. Ill do it tonight if supersets aren't an option. Thanks!
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Post by gti steve on May 1, 2007 19:00:35 GMT -5
Shock Back
(warmup - hammer pull-ups - BW x 10)
Superset #1
Stiff Arm Pulldowns - 80 x 12
Wide Grip Pullups - BW x 10
Stiff Arm Pulldowns - 90 x 12
Wide Grip Pullups - BW x 7
Superset#2
TBar Row - 70 x 12
Hammer Pulldowns - 90 x 10
TBar Row - 70 x 12
Hammer Pulldowns - 140 x 10
TBar Row - 70 x 10
Hammer Pulldowns - 140 x 8
Drop Set #1
Neutral Grip Pulldown
140 x 10, drop 120 x 5
Superset #3
Good Mornings - 65 x 12
Deadlifts - 185 x 10
Good Mornings - 85 x 12
Deadlifts - 225 x 10
Drop Set #2
Weighted Hyper Extensions - 30 x 8, drop 20 x 6
Superset #4
Seated DB Shrug - 70 x 12
Low Pulley Cable Shrug - 150 (stack) x 12
Seated DB Shrug - 70 x 12
Low Pulley Cable Shrug - 150 (stack) x 12
Drop Set # 3
Barbell Shrug - 225 x 8, drop 135 x 6
AWESOME back workout! insane pump!
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Post by mrky03 on May 1, 2007 19:37:26 GMT -5
Lookin insane there Steve! Keep up the good work!
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Post by youngblood on May 1, 2007 19:57:55 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! For your Shock week, try to do Hacks, but use only a 45# plate on each side. Five seconds down, 2 second pause with tension on your quads in the bottom, and 5 seconds up. Try for as many reps as you can muster. But I'm guessing that right around 10 your going to quit, or won't make it past that. Personal challenge, just coming from me!  Workouts look great! Keep it up GTI. |
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Post by RUBICON19 on May 1, 2007 20:38:45 GMT -5
RP is the best way to do shock week. IMO
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Post by gti steve on May 2, 2007 7:33:50 GMT -5
Ill give RP a shot this week.
And the hacksquats with 525 tempo sound killer. ill throw them in this week!
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Post by RUBICON19 on May 2, 2007 8:21:04 GMT -5
Yeah, this way there is no running from equip. to equip. I also think its the best overload!
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Post by gti steve on May 2, 2007 8:45:10 GMT -5
Yea, going back and forth in my gym from equip to equip is virtually impossible. So RP might be the best alternative.
So how would I run it?
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Post by chanman83 on May 2, 2007 9:54:47 GMT -5
NICE shock brotha!!! When I do shock I usually go EARLY in teh am so no clowns are there so I can go from machine to machine or exercise faster. Last night I had to go in late so I went to do my shock chest at 9pm.
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Post by gti steve on May 2, 2007 9:56:10 GMT -5
Yea, i usually get in between 6 and 7, RUSH HOUR! argh!
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Post by RUBICON19 on May 2, 2007 14:22:14 GMT -5
Okay. Chest for example:
Incl smith press
200 x 10, RP 4, RP 2
210 x 8, RP 3, RP 1
220 x 5, RP 2, RP 1
Machine press
200 x 6-10, RP, RP
220 x 4-8, RP, RP
Machine flye I would do 1+1/4 reps here
100 x 6-10, RP, RP
110 x 4-8, RP, drop, RP, drop, RP
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Post by gti steve on May 2, 2007 15:02:15 GMT -5
oh okie, so only 2 RP sets after the initial work set. gotcha! thanks!
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Post by gti steve on May 4, 2007 16:47:35 GMT -5
Shock Shoulders/Biceps
Seated BB Press
95 x 10, RP 8, RP 6
105 x 10, RP x 7, RP x 4
105 x 9, RP x 5, RP x 2
Cable HighPulls
100 x 10, RP x 9, RP x 8
110 x 10, RP x 9, RP x 7
110 x 10, RP x 8, RP x 6
Bent Over DB Laterals
20 x 12, RP x 10, RP x 9
20 x 12, RP x 10, RP x 7
Straight BB Curl
70 x 10, RP x 8, RP x 7
80 x 8, RP x 5, RP x 3
80 x 7, RP x 4, RP x 2
EZ Preacher
85 x 10, RP x 5, RP x 3
85 x 8, RP x 5, RP x 2
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Post by Tim Wescott on May 4, 2007 16:59:50 GMT -5
Nice workout Steve.
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Post by gti steve on May 5, 2007 7:31:38 GMT -5
Thanks Tim.
I noticed that my biceps are looking more fuller than usual. I think it could be from those stretches i did last week that really put a nice burn in my biceps. I dono tho, but it was a good workout
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Post by RUBICON19 on May 5, 2007 9:42:57 GMT -5
Thanks Tim. I noticed that my biceps are looking more fuller than usual. I think it could be from those stretches i did last week that really put a nice burn in my biceps. I dono tho, but it was a good workout Its prob a combo of the RP + Stretches.. I would guess more the RP though |
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