|
Post by gti steve on Jun 6, 2007 12:06:11 GMT -5
Quick Lunch time workout (jumped around alot to get what i could, little rest between sets/exercises)
Biceps Alt. DB Curl 25 x 15 30 x 10
Small Straight BB Curl 85 x 8 85 x 7 85 x 5
Alt. DB Curl 40 x 5 40 x 5
Tricep Pressdowns 50 x 20 60 x 15 70 x 12 80 x 10 80 x 9
Cable Curls 90 x 15 90 x 10 90 x 9
Flat Skullcrusher 65 x 12 65 x 15 65 x 15
Tricep Pressdown 60 x 20 60 x 20
|
|
|
Post by Rich on Jun 6, 2007 14:52:23 GMT -5
These lunch time workouts are certainly making you up the intensity! Those are crazy-paced workouts. Nice work!!
|
|
|
Post by gti steve on Jun 7, 2007 12:06:58 GMT -5
No weights today, all cardio
Jump Rope for 15 min (on and off for 15 min)
HIIT Treadmill for 20 min (jog - 4.0/3 incline:::run - 7.5/3 incline)
|
|
|
Post by RUBICON19 on Jun 7, 2007 13:00:54 GMT -5
Nice work Steve
|
|
|
Post by gti steve on Jun 7, 2007 13:03:06 GMT -5
Jump rope is real tough. i've never done it before and i could only get 20 rotations at a time today. i need to build my endurance. ill tell you tho, i was huffing and puffing those 15 in and sweating bullets
|
|
|
Post by gti steve on Jun 8, 2007 12:19:45 GMT -5
Shoulders Seated Military Press 95 x 20 115 x 10 135 x 8 155 x 7, Drop 135 x 5 135 x 10 Side Laterals 15 x 15, Superset with Reverese Laterals (as per Randy ) 15 x 15 25 x 10, Superset with Front Raises 15 x 10 25 x 10, Drop 15 x 10 30 x 6, Drop 15 x 10 Bent Over Cable Laterals L/R 10 x 15 L/R 20 x 10 BB shrugs (55lb bar) 145 x 20 235 x 15 325 x 10 375 x 8, Drop 325 x 10, Drop 235 x 10
|
|
|
Post by Tim Wescott on Jun 8, 2007 13:11:54 GMT -5
Damn good presses, and impressive friggin` shrugs Steve! #thumbsupsmileyanim9lp#
|
|
|
Post by gti steve on Jun 8, 2007 14:09:20 GMT -5
Haha thanks Tim. My traps are blown out right now. if i bring my arms up like im doing a clean or a shrug, they are REAL tight. i love it
|
|
|
Post by gti steve on Jun 9, 2007 11:04:55 GMT -5
Legs
Smith Squat 185 x 15 225 x 10 225 x 10 245 x 8
HS Stiff Leg Deadlift 185 x 15 225 x 12 275 x 10 315 x 6 225 x 10
Calf Raises in Power Squat 2 plates/Side x 20 4 plates/Side x 20 6 plates/Side x 20 8 plates/Side x 18, Drop 6 plates/Side x 15, Drop 4 plates/Side x 15, Drop 2 plates/Side x 15!!!! ouchhhhhhhhhhhhhhhhhhhhh
Cardio - 20 min elliptical - 300 calories
cut leg day short because i wanted to do some cardio
|
|
|
Post by RUBICON19 on Jun 9, 2007 11:08:18 GMT -5
Short but SWEET
|
|
|
Post by gti steve on Jun 9, 2007 11:27:14 GMT -5
painful too! those stiff legs did a number on my hammies
|
|
|
Post by gti steve on Jun 11, 2007 13:44:09 GMT -5
Chest
Incline Bench 135 x 12 155 x 8 165 x 6 175 x 5 185 x 2 185 x 1 195 x 1
Incline DB Fly 30 x 10 30 x 10 30 x 8
Flat Smith Press 135 x 10 185 x 6 205 x 5, Drop 135 x 10
Dips BW x 10 BW x 4 (shoulder started to ache)
quick workout, very busy at work!
|
|
|
Post by gti steve on Jun 13, 2007 12:12:33 GMT -5
Back Deadlifts 285 x 5 285 x 5 325 x 3 345 x 1 355 x 1 PR!!!! BB Rows 145 x 10 BW Pullups bw x 10 195 x 6 bw x 10 195 x 5 bw x 8 Damn work and this blackberry. very abbreviated power workout, but got a PR! woohoo! im really letting myself down with these short workouts. i might need to switch to working out at night again
|
|
|
Post by RUBICON19 on Jun 13, 2007 12:47:08 GMT -5
Just quit your job! Nice PR
|
|
|
Post by gti steve on Jun 13, 2007 12:49:33 GMT -5
HAH i cant afford that right now...or ever!
they pay me too much for me to quit #ainsane1rk#
|
|
|
Post by gti steve on Jun 14, 2007 21:39:10 GMT -5
Shoulders
Standing BB Military Press 115 x 8 135 x 6 135 x 5
BB High Pull 95 x 10 95 x 10 115 x 8
DB Side Laterals 25 x 12 30 x 10 30 x 8
HS Shoulder Press 45/Side x 12 70/Side x 10 90/Side x 7
BB Shrug (202 tempo) 225 x 12 225 x 12 225 x 12
Smith Shrug BTB 185 x 12 185 x 12 185 x 12
|
|
|
Post by gti steve on Jun 15, 2007 6:56:40 GMT -5
standing military presses are alot tougher than seated. i haven't done then in quite some time. i was pleasantly surprised at how smooth the 135 felt. first time for me to be pressing it without the push-press style.
|
|
|
Post by gti steve on Jun 16, 2007 9:50:03 GMT -5
Triceps/Biceps
Fixed Bar Ext. on Smith 5 rungs up - x 15 4 rungs up - x 15 3 rungs up - x 12 2 rungs up - x 10 1 rung up - x 8 1 rung up - x 8
EzBar Skullcrushers//superset//EZBar Close Grip Bench 25/Side x 12 // SS // 25/side x 12 25/Side x 12 // SS // 25/side x 12 35/Side x 8 // SS // 35/side x 12
Bench Dips bw x 25 bw+25 x 20 bw+45 x 15. Drop bw x 20
BB Curl 95 x 6 95 x 6 95 x 5
Standing DB Preacher 25 x 10 (L/R) 30 x 10 (L/R) 40 x 8 (L/R)
Standing Wide Grip Cable Curls 40 x 10 50 x 10 60 x 10
|
|
|
Post by gti steve on Jun 18, 2007 11:54:31 GMT -5
Cardio - 30 min on treadmill, vary speeds/inclines
Ab work
|
|
|
Post by masterschamp on Jun 18, 2007 17:01:44 GMT -5
Nice work, Steve....just keep pushing it!
Keith
|
|