|
Post by TNA on Aug 31, 2007 19:48:51 GMT -5
WOW! Tearin it up RAMO style!! You know it my brother!!!! ;D
|
|
|
Post by RUBICON19 on Sept 4, 2007 14:17:35 GMT -5
Now THATS what I'm Talk'n bout!!!!!!! POW!
|
|
|
Post by TNA on Sept 4, 2007 17:59:02 GMT -5
Sept. 4/07
Smith Squats: 225 x 15, 14, 12 RP 315 x 10, 8, 7 RP 365 x 8, 6, 5 RP + Drop 30% x Failure
Leg press: 16 plates x 10, 8, 7 RP 18 plates x 8, 5, 5 RP 20 plates x 8, 4, 2 RP + Drop 30% x Failure
Lying Leg Curls: 45 x 15, 14, 12 RP 90 x 10, 8, 5 RP + Drop 30% x Failure
Superset a) Legs Extensions: 165 x 12, 10, 10 RP 185 x 10, 8, 8 RP 195 x 8, 6, 5 RP
b) Seated Legs curls: 135 x 15, 14, 12 RP 155 x 12, 10, 6 RP 165 x 10, 10, 8 RP
Cardio: 20 min. walking on treadmill - level 4 @ 3.8 mph.
A good workout today. Burned a total of 875 cals. Had to go at it alone with no partner...tough to keep up with the weight but I managed.
|
|
|
Post by TNA on Sept 4, 2007 17:59:38 GMT -5
Now THATS what I'm Talk'n bout!!!!!!! POW! Booya!!!!
|
|
|
Post by Tim Wescott on Sept 5, 2007 12:39:31 GMT -5
You`re a friggin` machine my brother!! #arockon6ha#
|
|
|
Post by TNA on Sept 5, 2007 17:48:16 GMT -5
Sept. 5/07
Incl Smith press: 225 x 12, 10, 8 RP 275 x 10, 9, 8 RP 295 x 7, 5, 1 RP Drop x fatigue
Flat Smith press: 225 x 12, 12, 10 RP 275 x 8, 7, 4 RP 295 x 5, 3, 2 RP
Flat Press (using the shrug machine) - VERY TOUGH!! 50 x 15, 12, 10 RP 100 x 6, 5, 4 RP
Pec Dec: 150 x 10, 8, 8 RP 165 x 10, 6, 3 RP 185 x 7, 5, 3 RP Tempo: 1 sec. positive, 2 sec. at the max contraction, 2 sec. negative
Push ups: failure x 3 sets RP
DB chest stretch
Straight Bar Curls: 85 x 15, 12, 8 RP 105 x 10, 6, 5 RP 115 x 5, 3, 1 RP Tempo: 1 sec. positive, 2 sec. at the max contraction, 2 sec. negative
DB Curls: 65 x 6, 5, 2 RP 55 x 5, 3, 2 RP 45 x 9, 5, 3 RP 35 x 10, 8, 5 RP
Machine Curls: 45 x 20, 15, 13 RP 55 x 15 + Drops
Tempo: 1 sec. positive, 2 sec. at the max contraction, 2 sec. negative
Bicep stretch
Another good workout today. Tried a couple of new exercises with good success.
|
|
|
Post by TNA on Sept 5, 2007 17:48:57 GMT -5
You`re a friggin` machine my brother!! #arockon6ha# Thanks brother!!! ;D
|
|
|
Post by mrky03 on Sept 5, 2007 19:54:46 GMT -5
You're in a Zone T-dawg!!!
|
|
|
Post by TNA on Sept 5, 2007 21:00:51 GMT -5
You're in a Zone T-dawg!!! You know it Joel!!!!
|
|
|
Post by TNA on Sept 6, 2007 17:39:03 GMT -5
Sept. 6/07Seated Smith press: 135 x 18, 15, 10 RP 185 x 10, 8, 5 RP 225 x 5, 3, 1 RP, + Drop, RP, Drop Tempo: 4 sec. positive, 2 sec. at the max contraction, 4 sec. negativeCable side lats: 20 x 20, 16, 14 RP 30 x 10, 8, 5 RP 40 x 8, 5, 3 RP + drops Front Raises (using plates): 25 x 12, 10, 8 RP 35 x 10, 6, 5 RP 45 x 7, 4, 3 RP Tempo: 4 sec. positive, 2 sec. at the max contraction, 4 sec. negativeDelt stretch Machine Extensions: 50 x 18, 15, 14 RP 60 x 12, 8, 6 RP 80 x 10, 7, 5 RP + Drop, Drop, Drop Tempo: 4 sec. positive, 2 sec. at the max contraction, 4 sec. negativePushdowns w/ straight bar: 60 x 12, 10, 8 RP 80 x 10, 7, 6 RP 90 x 8, 6, 4 RP + Drop, Drop, Drop Tri stretch No cardio - ran out of time. But I did end up burning 875 cals!! An excellent workout today! I was so pumped after I was done, I was bursting out of my shirt!! I tried the plate front raises for a change. Really liked these! The pushdowns were another change. I can usually use the stack + another 45 plate on the one machine. I decided to try the Life Machine and it really made a difference. There was no way to go over 90, let alone 150. Really odd. I think it's got to do with the pulley system being used.
|
|
|
Post by RUBICON19 on Sept 7, 2007 7:11:20 GMT -5
AWSOME training "T"!!! You must be feeling the rewards now!
|
|
|
Post by TNA on Sept 7, 2007 16:52:01 GMT -5
AWSOME training "T"!!! You must be feeling the rewards now! It's great Randy! I've slimmed down AND gained some solid meat on the bones!I'm liking this!!! ;D
|
|
|
Post by TNA on Sept 7, 2007 17:02:17 GMT -5
Sept. 7/07
Rack Deads: 315 x 10 405 x 8 455 x 3 **new PB
HS Pulldowns: 180 x 10, 6, 4 RP 270 x 8, 7, 5 RP 290 x 6, 4, 2 RP
HS Rows (per arm): 135 x 12, 10, 5 RP 180 x 8, 5, 3 RP 225 x 5, 3, 1 RP
Superset a) Close Grip Pullups: b/w x 14 b/w x 10 b/w x 6
b) Seated Rope Pulldowns: 140 x 10, 8, 6 RP 150 x 8, 7, 5 RP 160 x 8, 8, 4 RP
Reverse Pec Dec: 100 x 12, 12, 10 RP 110 x 10, 7, 4 RP 120 x 8, 4, 1 RP
HS Shrugs: 90 x 12, 10, 8 RP 180 x 5, 3, 2, RP
Tempo for all exercises: 4 sec. positive, 2 sec. at the max contraction, 4 sec. negative
An excellent workout today. My buddy and made the gym rock this morning! We just kept going!!! BOOYA!!!!!!!!!!!!!!!!!
|
|
|
Post by RUBICON19 on Sept 7, 2007 20:44:05 GMT -5
Very NICE back day "T" Congrats on the new PB!
|
|
|
Post by RUBICON19 on Sept 7, 2007 20:44:47 GMT -5
AWSOME training "T"!!! You must be feeling the rewards now! It's great Randy! I've slimmed down AND gained some solid meat on the bones!I'm liking this!!! ;D Thats the best part. Getting bigger and stronger while cutting fat!
|
|
|
Post by TNA on Sept 7, 2007 20:47:37 GMT -5
Very NICE back day "T" Congrats on the new PB! Thanks brother! It was a great workout!
|
|
|
Post by TNA on Sept 10, 2007 11:30:50 GMT -5
Sept. 10/07
Flat Smith Bench: 225 x 10, 8, 6 RP 275 x 8, 6, 4 RP 315 x 5, 4, 2 RP...drop x fatigue...drop x fatigue
Incline Elite Press (per arm): 45 x 12, 10, 7 RP 55 x 10, 8, 5 RP 65 x 8, 6, 3 RP
DB Flyes: 45 x 12, 10, 10 RP 55 x 10, 6, 4 RP 65 x 6, 5, 3 RP
Chest Stretch
BB Curls: 65 x 15, 12, 10 RP 85 x 10, 5, 4 RP 105 x 6, 4, 2 RP...drop x fatigue...drop x fatigue
DB Curls: 40 x 10, 8, 5 RP 45 x 8, 6, 4 RP 55 x 6, 5, 2 RP
Machine Curls: 80 x 10, 8, 5 RP 90 x 8, 5, 2 RP 100 x 5, 4, 1 RP
Bicep Stretch
A great workout. Felt great getting back into the gym. ;D
|
|
|
Post by TNA on Sept 11, 2007 14:04:41 GMT -5
Sept. 11/07
Leg Ext: 180 x 10,7,5 RP 195 x 10,5,4 RP 225 x 8,6,2, Drop x 4, Drop x 4
Seated Leg Press: 355 x 12,5,5 RP 375 x 10,5,4 RP 395 x 18,8,5 RP
Sissy Squats: b/w x 10,8,4 RP 25 x 10,3,3 RP 25 x 6,4,2 RP
Quad Stretch x 60 sec.
Seated Leg Curls: 165 x 12,6,4 RP 180 x 8,4,2 RP 195 x 8,6,3, Drop x 4, Drop x 4
Ham Stretch x 60 sec.
Seated HS Calf Raises: 3 plates x 15,12,12 RP 4 plates x 14,10,8 RP 5 plates x 10,7,3 RP, Drop x max, Drop x max
Calf Stretch x 60 sec.
Chalk up another good one today. Had to go at it alone but still managed to bust out some half decent reps. I maxed out on the Seated Leg Press! Looks like I'm going to look at something new! Also, the ankle was a bit stiff so I had to go a little light on the calves.
|
|
|
Post by RUBICON19 on Sept 11, 2007 14:14:02 GMT -5
Next time you do seated leg press try 1+1/4 reps. Do a full range rep + a cheat like 1/4 rep at the contraction. Do these in RP fashion. On the last (at the very end) set keep pumping out just the quarter reps until your quads EXLODE
|
|
|
Post by TNA on Sept 11, 2007 21:18:03 GMT -5
Next time you do seated leg press try 1+1/4 reps. Do a full range rep + a cheat like 1/4 rep at the contraction. Do these in RP fashion. On the last (at the very end) set keep pumping out just the quarter reps until your quads EXLODE Gew got it mang!
|
|