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Post by gti steve on May 12, 2007 16:53:49 GMT -5
Thanks Tim. Gettin better!
Also, just played 2 hours of roller hockey 5 on 5. worked up a real heavy sweat
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Post by mrky03 on May 14, 2007 17:59:11 GMT -5
Sounds good Steve, you're learning how to utilize that mind muscle connection! Good job!
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Post by gti steve on May 15, 2007 20:22:46 GMT -5
Back
Barbell Row 165 x 10 185 x 9 185 x 9
Wide Grip Seated Row 160 x 12 180 x 11 180 x 10
Wide Grip Pullups bw x 10 bw x 7 bw x 5
Barbell Good Mornings 65 x 15 74 x 15 85 x 15
Tbar (in the corner)Close Grip Row 90 x 10 135 x 8 135 x 8
Ballistic Shrugs 225 x 10 315 x 10 365 x 10 225 x 20
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Post by Hoopie on May 15, 2007 22:35:07 GMT -5
Keep it up Steve!!! Some damn nice numbers your throwing up there.
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Post by gti steve on May 16, 2007 7:38:16 GMT -5
Thanks hoops! Im finally beginning to see some nice definition in my back, lower and upper, and my traps are finally popping out.
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Post by gti steve on May 18, 2007 7:29:10 GMT -5
Rep Range Shoulders/Tris
Seated BB Press 95 x 10 105 x 10 105 x 9
DB Side Lateral 25 x 10 25 x 10 25 x 10.5
Cable Front Raise 45 x 15 45 x 13 45 x 12
Rope Pulldowns (on right side of pulley system, so the # is prob half) 100 x 12 110 x 12 110 x 11 120 x 9
DB Kickbacks 15 x 15 15 x 15 15 x 13 15 x 10
eH day, started working the new job so trying to fit it is as best i can. i get home from work around 8:00pm now, so by that time im exhausted. a branch of my gym is across the street from my office, so i might go in the morning and try it out.
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Post by Tim Wescott on May 18, 2007 15:48:33 GMT -5
Good weight,good reps!
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Post by gti steve on May 19, 2007 10:32:14 GMT -5
Rep Range Legs Smith Squats 135 x 25 185 x 15 225 x 10 275 x 5 275 x 6 <-?? ha! 225 x 8 Lying Leg Curl 75 x 10 100 x 6 100 x 6 100 x 6 Close Stance Hacksquat 180 x 12 180 x 12 180 x 11 Lying Leg Curl (2nd round) 100 x 10 <- ![???](//storage.proboards.com/forum/images/smiley/huh.png) 125 x 5 125 x 3 Calf Raise in Leg Press 180 x 10 270 x 10 360 x 10 450 x 10 540 x 10 Great leg day, serious pump in the quads. Put up some numbers that really shocked me, and im proud of myself
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Post by Tim Wescott on May 19, 2007 11:14:07 GMT -5
A kickass leg day Steve! #arockon6ha#
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Post by gti steve on May 20, 2007 9:17:26 GMT -5
Thanks Tim. Deff feeling those DOMS beginning to settle in!
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Post by mrky03 on May 20, 2007 16:40:12 GMT -5
Thanks Tim. Deff feeling those DOMS beginning to settle in! I hear that, I'm still sore from last Tuesday! Good training Steve, looks like you're hitting your stride with the P/RR/S!
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Post by gti steve on May 21, 2007 9:14:51 GMT -5
Yea I am loving it so far. Just trying to go to failure on everything, so the reps have been varying.
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Post by gti steve on May 21, 2007 20:06:45 GMT -5
Chest
Smith Press 155 x 10, RP x 6, RP x 4 165 x 10, RP x 5, RP x 3 170 x 9, RP x 4, RP x 2
Incline HS 90 x 10, RP x 6, RP x 3 140 x 10, RP x 5, RP x 3 140 x 10, RP x 4, RP x 2
Pec Deck (1 +1/4 rep) 90 x 12 90 x 12 90 x 12
cut the workout short. exhausted from work. didnt eat from 12:00pm till 8:30pm after workout.
also, these RP are doing some damage to my shoulders. i dono if im going o continue them, but they put a serious pump in my chest
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Post by youngblood on May 21, 2007 20:42:25 GMT -5
If you're getting 6 reps on the subsequent sets, you're not using enough weight to start, and you're resting far too long. Sorry to hear about your shoulders, try switching from a BB/Smith Press to using DB's and using a different technique. For instance, try doing a max single, rest a minute, lighten the weight and go for a max double, rest some more and go for 3 reps....so on and so forth with 4-5-6-7 etc...reps. Your body could be developing pattern overload, from the BB work.....switch grips and other variables often!
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Post by Hoopie on May 21, 2007 22:47:59 GMT -5
Steve your w/o's are looking really good buddy! Take care of that shoulder and dont push it. YB got some great advice up there....
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Post by gti steve on May 22, 2007 8:19:46 GMT -5
YB:
Thanks for the advice. When i did the RP, i do the 10 rep set, let go of the bar for 5-6 seconds then just did it again and again till i was done
Should i not even let go and rack and just hold it and keep pushing thru the entire RP set? I think the smith deff placed some unneeded stress on my shoulder.
the workout was OK because i went from 12-8 without eating. never again will that happen. im not used to work being that busy so from now on im brining 2 lunches to help me thru the day.
also, im going to go to my gym by my house at 6:00am to workout before work, see how it goes
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Post by youngblood on May 22, 2007 18:46:41 GMT -5
I do my reps, and fail at 8-10, rack it keeping my hands on the bar and take 5 breaths, and then go again as soon as I feel the F to five coming into my mind. Then repeat. You could just have an extremely endurance oriented muscle fiber ratio, but to keep getting that high amount of reps doesn't make sense to me at all. Make sure to fail on your first set, not just stop because you get to a number you have set in your mind. If you want 10, and get 12, up the weight!!! On the other side of the coin, if you get 6, lower the weight till you fail right in the 8-10 range and then see what that does for you. Good luck with the new schedule change/bringing lunch. It's probably no big deal that you went that long without eating (I know you certainly felt like your workout suffered), but in the long run, it's the first day on your next perfect diet!
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Post by gti steve on May 22, 2007 20:18:56 GMT -5
As always, your advice is much appreciated.
Im still trying to tweak myself with this RP and such, but i will get it! i promise! Ha!
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Post by gti steve on May 22, 2007 20:24:08 GMT -5
Back
Pull-ups bw x 13 bw x 12 bw x 10, RP x 4, RP x 1.5
Underhand BB Row (25 sec rest between sets) 155 x 10, RP x 5, RP x 2 155 x 10, RP x 4, RP x 2 155 x 9, RP x 4, RP x 1
Good mornings 65 x 20 75 x 15 85 x 15 95 x 15, Drop 85 x 15, Drop 75 x 15
Close Grip Tbar (in the corner) 125 x 8, Drop 100 x 6, RP 100 x 2 150 x 8, Drop 125 x 6, RP 125 x 3 150 x 9, fail
HS Row Superset Chest Supported TBar Row 180 x 12 // SS // 90 x 6, fail 240 x 9 // SS // 70 x 6, fail
Neutral Grip Pulldown 150 x 8, Drop 140 x 5, Drop 120 x 5 150 x 8, Drop 140 x 4, Drop 120 x 4 150 x 6, Drop 140 x 2, Drop 120 x 3.45634
DB Shrug 70 x 20 70 x 20 70 x 16!
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Post by masterschamp on May 23, 2007 10:30:41 GMT -5
Steve,
What pace do you keep up in your workouts?....about how long does a typical session take you ? The reaso I say this is because you can use tempo to increase the intensity of your training without pushing the poundages if yo have a slight injury.
Keith
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