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Post by gti steve on Jan 30, 2008 13:05:12 GMT -5
Sumo Deadlifts 365 x 1 365 x 1 365 x 1 365 x 1 365 x 1
Underhand Rows//Superset//Pendlay Row 135 x 8//135 x 5 135 x 8//135 x 5 135 x 8//135 x 5
Wide Grip Pulldowns 150 x 6 150 x 6 150 x 6 150 x 8, RP
TBar Row 90 x 10 90 x 10 90 x 10
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Post by Tim Wescott on Jan 30, 2008 18:23:35 GMT -5
Great deads Steve !!
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Post by gti steve on Jan 31, 2008 12:59:08 GMT -5
Cardio + Abs
Jogged for 25 min - 300 calories
Various ab work.
not feeling great today, may be getting a cold. didnt want to over do it.
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Post by Roger on Jan 31, 2008 16:41:01 GMT -5
Training looking as good as your avatar.
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Post by gti steve on Jan 31, 2008 16:47:29 GMT -5
Thanks Rog!
im gonna find a new avatar...it may not be appropriate for the board, but im sure you guys will LOVE it
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Post by gti steve on Feb 1, 2008 13:01:51 GMT -5
Power Clean-n-Press 165 x 4 185 x 3 185 x 3 185 x 2 205 x fail (got spooked!!! noooooooooo)
Seated DB Press 50 x 8 60 x 8 70 x 6
Side Laterals Superset with Bent-over DB Row (for rear delt) 25 x 8 // 35 x 10 25 x 8 // 35 x 10 25 x 8 // 35 x 10 25 x 8 // 35 x 10
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Post by Tim Wescott on Feb 1, 2008 13:09:51 GMT -5
Big numbers dude! #arockon6ha#
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Post by gti steve on Feb 1, 2008 15:33:30 GMT -5
thanks Timbo!
i really wanted that 205!!! i dono what happened...mentally, i broke down
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Post by mrky03 on Feb 1, 2008 19:43:58 GMT -5
Good functional strength workouts Steve, just like I like em!
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Post by gti steve on Feb 4, 2008 13:06:33 GMT -5
Incline Bench 185 x 6 185 x 6 195 x 4 (3 full ROM, 1 spotted), Drop 135 x 10
Flat DB 70 x 8 70 x 8 70 x 8
High Pulley Cable Crossover 90 x 12 115 x 10 90 x 12 65 x 10
BB Drag Curl (small straight BB) 10/side x 8 15/side x 8 20/side x 8 20/side x 6
Incline DB Curl 30 x 12 (6L,R) 30 x 12 (6L,R) 30 x 12 (6L,R)
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Post by fit on Feb 4, 2008 13:27:37 GMT -5
Keep it coming, Steve!
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Post by gti steve on Feb 4, 2008 13:31:59 GMT -5
i was weird today. i went to the gym feeling a little groggy and tired. so i decided to do some cardio to "warm up", jogged for 10 min then hit the weights. prob the best thing i could have done. thru me in a nice groove.!
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Post by gti steve on Feb 5, 2008 13:07:34 GMT -5
Concept 2 Row machine warm up - 5 min
Deadlifts 315 x 5,1,1 325 x 1,1,1 345 x 1,1,1 Drop, 275 x 3,1,1 Drop 225 x 5, 1,1,1
Underhand Pullups bw x 12 bw x 8 bw + 25 x 6, drop bw x 4 bw x 6
Pendlay Rows 135 x 10 185 x 6 185 x 5 185 x 5, Drop 135 x 10
BB Power Shrug 225 x 8 225 x 5 315 x 6 315 x 6,2,2,1
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Post by fit on Feb 6, 2008 8:05:23 GMT -5
Those are some big Pendlay's... my back would never allow that :/
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Post by gti steve on Feb 6, 2008 8:23:26 GMT -5
I want to hit 225 for 5 on the Pendlays...one day....ONE day
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Post by gti steve on Feb 6, 2008 12:58:14 GMT -5
Ran for 10 min for warm up\Concept 2 Rower for 10 min
Floor presses 145 x 10 195 x 5 215 x 3 215 x 3 235 x 2 235 x 2
Decline CGBP 135 x 15 185 x 6 185 x 6 205 x 5 185 x 6 135 x 10, RP x 4, RP x 2
DB Kickbacks 20 x 15, L+R 20 x 15, L+R 20 x 15, L+R
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Post by gti steve on Feb 7, 2008 13:03:49 GMT -5
Push Presses 185 x 2 (30 sec rest) 185 x 1,1,1,1 (30 sec rest) 185 x 1,1,1 (30 sec rest) 185 x 1,1, (30 sec rest) 185 x 1, Working on explosiveness 135 x 2, 2, 2,2
Seated DB Press (palms facing me at bottom, rotate to top) 55 x 8 65 x 6 65 x 6
Bradford Press (small straight bar) 10/side x 15 20/side x 12 20/side x 12
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Post by fit on Feb 7, 2008 13:10:34 GMT -5
Seated DB Press (palms facing me at bottom, rotate to top) Arnold Press, right?
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Post by gti steve on Feb 7, 2008 13:27:33 GMT -5
Seated DB Press (palms facing me at bottom, rotate to top) Arnold Press, right? sort of, i didnt bring it down in front of my face. arms stayed on the side of my body the entire time
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Post by gti steve on Feb 8, 2008 12:59:17 GMT -5
Front squats 135 x 10 165 x 5 185 x 1,1,1,1,1 (30 sec rest b/t reps) 205 x 1,1,1,1,1 (30 sec rest b/t reps) 225 x 1,1,1 (30 sec rest b/t reps), Drop: Back Squat 225 x 6 225 x 6 225 x 6
Romanian Deadlifts 185 x 8 185 x 8 185 x 8
Leg Ext. 100 x 20 100 x 20
Leg Curl 70 x 15 70 x 12
Calf Raise in Power Squat 3plates/side x 20 4plates/side x 15 5plates/side x 15 6plates/side x 15, RP x 10, RP x 8
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