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Post by gti steve on May 5, 2007 10:22:48 GMT -5
Shock Legs/Abs
Hacksquats with 525 tempo 25/side x 12 45/side x 10 45/side x 10, RP x 5, RP x 2 Sissy Squat Quad Stretch (ouch)
Lying Leg Curl 70 x 10, RP x 6, RP x 4 80 x 10, RP x 5, RP x 3 80 x 8, RP x 5, RP x 2 Hamstring Stretch (ouch #2)
Leg Ext. 130 x 12, RP x 10, RP x 7 140 x 10, RP x 8, RP x 7 150 x 10, RP x 7, RP x 6
Calf Raises in Power Squat 5plates/Side x 15, RP x 12, RP x 10 6plates/Side x 12, RP x 10, RP x 7 7plates/Side x 12, RP x 8, RP x 5
Seated Calf Raise 90 x 10, RP x 10, RP x 10 90 x 10, RP x 10, RP x 8! OUCH!
Lying Leg Raise Supersetted with Lying Crunch bw x 10 // SS // bw x 15 bw x 10 // SS // bw x 15 bw x 10 // SS // bw x 15
Cable Crunches 260 x 12, RP x 10, RP x 10 260 x 12, Drop 250 x 10, Drop 240 x 10
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Post by RUBICON19 on May 6, 2007 17:54:41 GMT -5
OUCH!
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Post by youngblood on May 6, 2007 21:28:03 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 etc.... I'm assuming RP=Rest Pause? How long are you waiting after your initial set, till you begin your first rest-pause set? I can't see any reason that you're getting that many reps on the following sets, unless your resting more than 10-15secs, and you should be resting about 5secs on your first, 10 on your second if you can't hang with 5 again, and 10 again. Even then, I'm only able to get 3-4 tops. I did notice in the following entries you have much lower reps on the second/third sets. Maybe you adjusted your rest time?
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Post by gti steve on May 7, 2007 7:04:39 GMT -5
Yes, RP = Rest Pause. Generally I wait 15 seconds or 15 deep breathes before going onto the RP set. I think im gettin that many reps because i may be misjudging the weight. i wait a good 30 seconds between each set to continue. so ill do a set, RP, RP then wait 30-60 seconds to go back again.
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Post by mrbeefy on May 7, 2007 8:02:50 GMT -5
Steve-O!
You mentioned Your beceps feeting fuller, possibly from the stretches.
I concur.
I've been doing a lot of "Mind-Muscle" / Instinctive work, really conccentrating on the exercise, the pump, the burn.
I was doing some "spider-curls" last week. Lighter weight then normal, but a full stretch (no lock out), and then a FULL tight squeeze, and hold for 2-3 seconds..then the next rep.
By Bi's were screamin' by the time I got done! Serious pump too. My head set slipped off, and I couldn't even reach up to put it back on!
Your WO's look great Bro!
Keep hitting it!
Frank
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Post by RUBICON19 on May 7, 2007 12:54:46 GMT -5
As you get used to it the weights will go up, so the reps will come down...
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Post by gti steve on May 7, 2007 16:37:23 GMT -5
Power
Flat BB Bench 180 x 6 185 x 6 185 x 5
Incline DB 70 x 6 75 x 6 75 x 5
Incline HS 160 x 6 180 x 6 180 x 6
BB Curl 95 x 6 95 x 5 95 x 5
Preacher Curl w/EZ Bar 35/side x 6 35/Side x 6 35/Side x 5
Alt. DB Curl 40 x 6 40 x 6 45 x 5
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Post by gti steve on May 8, 2007 11:10:24 GMT -5
Back
Deadlifts 275 x 8 295 x 6 315 x 5
Close Grip Barbel TBar Row 150 x 6 160 x 6 165 x 6
HS Rows 180 x 6 230 x 6 270 x 6
BW Pullups 10 9 9
now im off to atlantic city with my girlfriend. see ya guys in a few days!
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Post by RUBICON19 on May 8, 2007 15:09:22 GMT -5
Have fun!!!
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Post by gti steve on May 10, 2007 21:29:53 GMT -5
Seated BB Press 135 x 6 135 x 5 140 x 4
Power Clean 135 x 6 135 x 6
BB Upright Row 95 x 6 95 x 6 95 x 5
Bent Over Laterals 25 x 6 35 x 6 40 x 6
BB Shrugs 225 x 10 275 x 10 275 x 10
CG Bench 165 x 6 175 x 6 175 x 6
Decline Lying Ext 75 x 6 75 x 6 75 x 6
Tricep Pushdowns 80 x 6 85 x 6 90 x 6
very Eh workout. worked out at 9 am with only 1 meal in me.
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Post by youngblood on May 10, 2007 22:01:04 GMT -5
Yes, RP = Rest Pause. Generally I wait 15 seconds or 15 deep breathes before going onto the RP set. I think im gettin that many reps because i may be misjudging the weight. i wait a good 30 seconds between each set to continue. so ill do a set, RP, RP then wait 30-60 seconds to go back again. Try taking less rest between sets, like I mentioned. The very idea of RP training is to allow the same muscle fibers just enough time to recover, then hammer them again. If you wait more than 5-10sec's, you'll be recruiting different muscle fibers, and might as well do a drop set. RP is a form of drop sets, but instead of lowering the weight and recruiting new fibers, you hit the same fibers again with the same weight. Each has their own value. So, IMO, you're not misjudging the weight, but your not doing them quite as you should. Your back is strong as hell by the other entries you've made- good lifts!!!
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Post by gti steve on May 11, 2007 5:31:11 GMT -5
Thanks YB. Im looking very much forward to the next shock week with my RP!
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Post by RUBICON19 on May 11, 2007 6:16:28 GMT -5
Yes, RP = Rest Pause. Generally I wait 15 seconds or 15 deep breathes before going onto the RP set. I think im gettin that many reps because i may be misjudging the weight. i wait a good 30 seconds between each set to continue. so ill do a set, RP, RP then wait 30-60 seconds to go back again. Try taking less rest between sets, like I mentioned. The very idea of RP training is to allow the same muscle fibers just enough time to recover, then hammer them again. If you wait more than 5-10sec's, you'll be recruiting different muscle fibers, and might as well do a drop set. RP is a form of drop sets, but instead of lowering the weight and recruiting new fibers, you hit the same fibers again with the same weight. Each has their own value. So, IMO, you're not misjudging the weight, but your not doing them quite as you should. Your back is strong as hell by the other entries you've made- good lifts!!! I agree.....
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Post by gti steve on May 11, 2007 11:38:16 GMT -5
Legs
BB Squat 225 x 7 235 x 6 245 x 3.75!!! argH~~
BB Romanian DL 185 x 6 225 x 6 225 x 6
Hacksquats 180 x 6 270 x 6 360 x 4
Single Leg Curl 70 x 6 90 x 6 100 x 6
Calf Raises in Power Squat 540 x 10 630 x 10 770 x 10
Hanging Straight Leg Raise bw x 10 bw x 10 12lb x 6
Decline Crunches 25lbs x 10 25lbs x 10 25lbs x 10
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Post by Tim Wescott on May 11, 2007 12:46:52 GMT -5
Looking good Steve!!
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Post by RUBICON19 on May 11, 2007 13:29:55 GMT -5
No worries on the squat Bro. Thats what failure is all about!
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Post by gti steve on May 11, 2007 13:55:59 GMT -5
I was so close to lockout, i couldnt muster the strength to push it up. felt good tho to crash into the pins, as weird as that may sound
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Post by mrky03 on May 11, 2007 19:07:39 GMT -5
Good workouts Steve! Impressive numbers!
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Post by gti steve on May 12, 2007 11:54:14 GMT -5
Rep Range Chest
Flat Smith Press 180 x 10 185 x 10 190 x 9
Incline DB Press 65 x 12 65 x 11 65 x 10.474578!!
Low Incline DB Fly 25 x 15 30 x 15 35 x 13
High Pulley Cable Fly 80 x 15 95 x 15 95 x 14
EZ Bar Curl 60 x 10 75 x 10 75 x 9
1 Arm DB Spider Curl L - 25 x 12 R - 25 x 12
L - 25 x 10 R - 25 x 12
L - 25 x 10.3548 R - 25 x 11
practically no shoulder pain today. been really emphasizing the "chest out, shoulders back" on all chest movements and its been really helping alot. feel it much more in the chest now than ever!
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Post by Tim Wescott on May 12, 2007 14:48:58 GMT -5
Good workout Steve..........I like that third set of DB Inclines!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Glad to hear that the shoulder is doing OK !
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