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Post by mrky03 on Feb 8, 2008 16:31:16 GMT -5
Good training Steve! I was reading an artical about a guy who used Cross Fit training to win the Masters division at the Monster Mash bodybuilding contest last year!
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Post by Roger on Feb 9, 2008 17:00:53 GMT -5
Going strong Steve, Keep it up
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Post by gti steve on Feb 11, 2008 12:47:49 GMT -5
CF Warm Up
WOD (for time) 21 - 15 - 9 Reps of 95lb Overhead Squats Pullups
about 12 minutes.
legs again?! NICE
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Post by gti steve on Feb 12, 2008 13:01:41 GMT -5
MaxOT style
Incline DB 80 x 6 85 x 5 85 x 4
Flat BB 185 x 5 185 x 4 175 x 6 (the DB drained my strength, ugh!)
Decline BB 195 x 6
DB Wrist Curl 25lb Weight x 6 25lb Weight x 6 25lb Weight x 6
DB Holds 105 x 25 seconds 105 x 15 seconds 100 x 20 seconds
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Post by RUBICON19 on Feb 12, 2008 14:35:41 GMT -5
Nice!!! Basic and Heavy!
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Post by gti steve on Feb 13, 2008 13:03:37 GMT -5
Max OT Back + Traps
BB Rows 185 x 6 195 x 6
CG Pulldown (V Bar) 180 x 6 180 x 6
Pullups +20lbs x 6 +20lbs x 4
Seated CG Row 180 x 6
Sumo Deadlift 315 x 6 315 x 6
BB Shrug 315 x 6
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Post by RUBICON19 on Feb 13, 2008 13:12:24 GMT -5
Max OT Back + Traps BB Rows 185 x 6 195 x 6 CG Pulldown (V Bar) 180 x 6 180 x 6 Pullups +20lbs x 6 +20lbs x 4 Seated CG Row 180 x 6 Sumo Deadlift 315 x 6 315 x 6 BB Shrug 315 x 6 Fantastic!
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Post by gti steve on Feb 13, 2008 13:18:05 GMT -5
Ill tell ya Randy, todays workout felt GREAT. The BB rows REALLY suprised me how i was able to get that heavy and maintain STRICT form. i never really did overhand rows so this was a huge shock to me! felt GREAT
deadlifts killed me as usual.
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Post by fit on Feb 13, 2008 13:52:26 GMT -5
Lifts look great, Steve.
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Post by RUBICON19 on Feb 13, 2008 14:40:28 GMT -5
Ill tell ya Randy, todays workout felt GREAT. The BB rows REALLY suprised me how i was able to get that heavy and maintain STRICT form. i never really did overhand rows so this was a huge shock to me! felt GREAT deadlifts killed me as usual. Thats great. Those are some serious #'s!!!
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Post by mrky03 on Feb 13, 2008 18:34:02 GMT -5
Way to lift Steve, there is a lot to be gained from Max Ot. I've used it for a long time. Basic heavy no frills training!
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Post by gti steve on Feb 14, 2008 8:32:38 GMT -5
No Frills...thats a great way to describe it
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Post by gti steve on Feb 14, 2008 12:58:50 GMT -5
Shoulders/Triceps Max OT
DB Press (palms facing in at bottom, rotate to front at top) 65 x 6 65 x 6 65 x 6
BB Military Press 115 x 6 135 x 6 135 x 2(fail, power drained), Drop 115 x 6
DB Side Laterals 30 x 6 30 x 6
Lying Tricep Press (EZ Bar) 35/side x 6 35/side x 6
Tricep Pushdowns 75 x 6 75 x 6
Seated Overhead Press (did it with Ez Bar) 25/side x 6
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Post by RUBICON19 on Feb 14, 2008 14:13:52 GMT -5
Looks like we almost trained together today! Nice work!
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Post by gti steve on Feb 14, 2008 14:16:00 GMT -5
Yea i saw that when i looked at yours. Are you also doing the MaxOT?
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Post by RUBICON19 on Feb 14, 2008 14:19:55 GMT -5
Yea i saw that when i looked at yours. Are you also doing the MaxOT? You could say that.
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Post by gti steve on Feb 14, 2008 14:20:57 GMT -5
Yea i saw that when i looked at yours. Are you also doing the MaxOT? You could say that. what if i dont want to say that?
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Post by RUBICON19 on Feb 14, 2008 14:22:31 GMT -5
what if i dont want to say that? Then you dont have to..
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Post by gti steve on Feb 14, 2008 14:39:21 GMT -5
what if i dont want to say that? Then you dont have to.. touche!
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Post by mrky03 on Feb 14, 2008 20:00:55 GMT -5
Shoulders/Triceps Max OT DB Press (palms facing in at bottom, rotate to front at top) 65 x 6 65 x 6 65 x 6 BB Military Press 115 x 6 135 x 6 135 x 2(fail, power drained), Drop 115 x 6 DB Side Laterals 30 x 6 30 x 6 Lying Tricep Press (EZ Bar) 35/side x 6 35/side x 6 Tricep Pushdowns 75 x 6 75 x 6 Seated Overhead Press (did it with Ez Bar) 25/side x 6 Good workout Steve. Thats a lot of pressing, you will probably find that the stronger and more efficient that you get the less volume you will need.
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