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Post by gti steve on Sept 14, 2007 12:20:27 GMT -5
Warmup
dips - bw x 10
bw x 10
jumping jacks
stretches
Incline Smith
135 x 15 RP
155 x 10 RP
175 x 8 RP
185 x 5
Weighted Underhand Chins
bw x 15
+25lbs x 8, RP x 2
+25lbs x 6, RP x 2
+45lbs x 2, Drop +25lbs x 3, Drop BW x 5
Cable Crossovers
40 x 15
45 x 15
50 x 12
50 x 12
Standing DB Press
35 x 12
45 x 10
50 x 8
55 x 6
Chest Supported TBar Row (25lb plates, angled grip)
50 x 12
75 x 10
100 x 8
125 x 6, Drop 75 x 6
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Post by RUBICON19 on Sept 14, 2007 12:48:09 GMT -5
Congrats on the new PR's. Next year we can battle it out for meal tickets!
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Post by gti steve on Sept 14, 2007 12:56:30 GMT -5
Tower of Terror all the way!!!!!
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Post by gti steve on Sept 18, 2007 12:56:15 GMT -5
took off a few days, came back today
Incline DB
60 x 12
70 x 8
75 x 7
75 x 7
Dips (constant set, no rest)
bw x 12
assisted 10lbs x 8
assisted 20lbs x 6
assisted 40lbs x 8
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bw x 10
assisted 10lbs x 6
assisted 20lbs x 6
assisted 40lbs x 6
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bw x 8
assisted 10lbs x 5
assisted 20lbs x 5
assisted 40lbs x 4
HIIT Cardio for 15 min.
got an email from work. will hit it up again tomorrow
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Post by gti steve on Sept 19, 2007 13:40:50 GMT -5
UH Pullups
bw x 17
bw x 12
bw + 10 x 8
bw + 25 x 7
Deadlifts
315 x 5
325 x 5
325 x 5
CG Cable Row
130 x 15
140 x 12
150 x 10
160 x 10
170 x 8, RP, RP
Wide Grip Pulldowns
120 x 10
130 x 10
140 x 8
150 x 8
160 x 6
past week it has been very hard for me to get to the gym. it has been very busy at work
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Post by mrky03 on Sept 19, 2007 19:29:29 GMT -5
Just caught up on your journal Steve. Keep up the good work, it looks like you're making some serious progress!
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Post by gti steve on Sept 20, 2007 7:36:26 GMT -5
Thanks man! I wish i could keep a consistent gym appearance but work doesnt allow it. i would be more stoked about my progress if i was mentally up to it.
yesterdays workout was good. im going to start doing pullups every workout, either from a warm up to a full blown exercise to failure.,
i have seen great results by doing them so im gonna keep it up
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Post by Tim Wescott on Sept 20, 2007 18:45:07 GMT -5
Damn good workouts Steve.........continually progressing!
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Post by gti steve on Sept 21, 2007 13:03:34 GMT -5
Thanks guys!
Military Press
95 x 14
115 x 8
115 x 8
Push Press
135 x 5
155 x 5
155 x 5
Speed Press
115 x 3 (rest 20 seconds)
115 x 3 (rest 20 seconds)
115 x 3 (rest 20 seconds)
115 x 3 (rest 20 seconds)
115 x 3
Standing DB side Laterals
25 x 10
25 x 10
25 x 8
Bent over Rear Delt Row
25 x 15
35 x 15
30 x 15
DB Clean & Press
30 x 8
40 x 8
50 x 8
Alt. DB Curl
30 x 16 (8 each arm)
40 x 12 (6 each arm)
50 x 12 (6 each arm)
CG Bench Press
95 x 15
115 x 15
Dips
bw x 12
bw x 12
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Post by gti steve on Sept 24, 2007 12:15:40 GMT -5
Wide Grip Pullups
bw x 18 (PR!)
bw x 12
bw x 10
Incline DB
55 x 15
65 x 12
70 x 8
Underhand BB Row
145 x 10
165 x 8, RP x 3
185 x 6, RP x 2
Hyperextensions
bw x 20
bw + 25 x 12, drop bw x 10
Behind-The-Beck Hammer Strength Press
45/Side x 12
45/Side x 12
70/Side x 8
Dips
bw x 12
bw x 10
bw x 10
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Post by gti steve on Sept 25, 2007 12:15:28 GMT -5
Rack Deadlift (bottom pin)
275 x 6
315 x 5
315 x 5
365 x 5 (no straps), x 2 (straps)
405 x 3 (straps)
435 x 2 (straps)
Hacksqaut
90/side x 6
90/side x 6
90/side x 5
Leg Ext.
170 x 18
180 x 15
DB Sqaut
85 x 7
85 x 6
85 x 6
Assisted Glute Ham raise
bw x 8
bw x 8
bw x 7
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Post by Tim Wescott on Sept 25, 2007 12:35:14 GMT -5
Good sh*t Steve...............gotta` love those assisted GHr`s.........killer stuff and great rack deads!
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Post by gti steve on Sept 25, 2007 12:50:07 GMT -5
thanks Tim! Yea im excited for the day when i get do a full ROM GHR without assistance!!
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Post by gti steve on Sept 26, 2007 12:06:28 GMT -5
Military Press
95 x 20, RP
Push Press
115 x 30, RP
Barbell Hang Power Clean
135 x 8
155 x 5
165 x 3
175 x 0!
175 x 00! damnit! ill get it!
Flat DB Bench
65 x 10
70 x 8
70 x 8
Weighted Underhand Chins Superset with EZ Barbell Curls
bw + 10 x 10 // SS // 45 x 10
bw + 25 x 8 // SS // 55 x 10
bw + 25 x 5 // SS // 55 x 9
bw x 5 // SS // 55 x 8
Barbell Shrugs
135 x 20
225 x 20, RP
225 x 20, RP
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Post by gti steve on Oct 1, 2007 12:20:37 GMT -5
Havent been to the gym since wednesday. Feeling very down and out. Work obligations preventing me from working out.
No excuses, will go tonight
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Post by gti steve on Oct 3, 2007 8:52:20 GMT -5
Warmup
Dips
bw x 10
bw x 12
bw x 10
OH Squat
15lb bar x 15
23lb bar x 15
Incline DB Press
70 x 10
75 x 8
75 x 6
Weighted Dips
+25lb x 8
+25lb x 8
+25lb x 8
Cable Crossovers
40 x 15
50 x 15
60 x 15
Pin Presses from 3 up
185 x 5
225 x 5
225 x 5
Barbell Curl
50 x 15
60 x 15
60 x 12, rp x 5, rp x 3
65 x 10, rp x 4, rp x 2
Alt. DB Curl
30 x 20 (10 each arm)
30 x 18 (9 each arm)
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Post by Tim Wescott on Oct 3, 2007 12:05:46 GMT -5
Good workout Steve,and impressive partial presses!! #arockon6ha#
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Post by gti steve on Oct 3, 2007 12:08:41 GMT -5
Deadlift
315 x 5
315 x 5
Pullup
(wide) x 12
(close, under) x 10
(wide, under) x 7
Alt. DB Row
60 x 18
70 x 15
80 x 12
Seated Row
130 x 20
150 x 12
170 x 10
Hammer Shrug
45/Side x 10
90/Side x 10
115/Side x 10
135/Side x 10
135/Side x 10
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Post by gti steve on Oct 4, 2007 12:20:43 GMT -5
Power Clean + Press
135 x 5
135 x 5
165 x 3
180 x 3
185 x 2
185 x 2
Sumo High Pull
135 x 5
135 x 5
135 x 5
135 x 5
DB Side Laterals
25 x 10
25 x 10
25 x 10
Bent over DB Rear Delt Rows
40 x 10
40 x 10
40 x 10
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Post by RUBICON19 on Oct 4, 2007 16:07:51 GMT -5
Moving those deads nicely
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